Be sure to do your ten minutes of pre-class dynamic flexibility work.
1. Warm-up D: Two rounds of Samson 10 sec/side and 15 reps of OH squats, GHD sit-ups (sub: butterfly sit-ups), back extensions (sub: good mornings), pull-ups, and dips. Work on your dead-hang pull-ups today (10 min).
2. "Incorporeal Punishment" In teams of two: AMSecondsAP 2: L-sit AMRAP 4: Pull-ups AMRAP 6: Overhead squats AMRAP 8: Kettlebell swings AMRAP 10: run 200m (athletes alternate)
LIII: l-sits w/ feet over 12" box, C2B pull-ups, 115/83lbs OHS, 70/53 kbell swung American-style LII: L-sits or tuck sits, 95/65lbs OHS (115/83lbs front squat if mobility lacks), 53/35lbs kbell swung American- or Russian-style LI: each athlete collects a total of 30 seconds in L-sit, does 4 x 10 pull-ups, OH or front squat as appropriate 4 x 10, kbell swing 4 x 10, 10 x 200m run.
After the WOD, come join us in Northampton for the PRIDE parade!
SCHEDULE THIS WEEKEND: Regular schedule on Saturday in Hadley No WOD Sunday morning in Noho, but Open Gym from 10am to 1pm